Comparing Nutrients in 7 ounces Pie Crust, Cookie-type, Graham Cracker, Ready Crust VS Pie Crust, Cookie-type, Chocolate, Ready Crust

Macros Ratio

	Protein	Fat	Carbs
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%
Pie Crust, Cookie-type, Chocolate, Ready Crust	5%	42%	53%

Macro Nutrients

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Energy	34.3% 994kcal	33% 960kcal	2900kcal per day for Men 19-50 years
Fat	50.8% 49.3g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	31% 9.92g	29.3% 9.38g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	98% 128g	130g per day for Men 19-50 years
Sugars	49.6% 36g	72% 52.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 36g	% 38.7g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	14% 5.36g	38g per day for Men 19-50 years
Protein	18% 10g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.37mg	55.6% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.5% 0.42mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	6.67% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	32.2% 129μg	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24.5% 3.67mg	23.7% 3.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43.3μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	170% 1.53mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	64.5% 5.16mg	107% 8.53mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	111% 2.55mg	158% 3.64mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	33% 232mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	6.6% 224mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	62.3% 935mg	66.5% 998mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	0.23% 8.67g	0.27% 9.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pie Crust, Cookie-type, Graham Cracker, Ready Crust vs Pie Crust, Cookie-type, Chocolate, Ready Crust:

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 1.8 times more Vitamin B6 than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While Pie Crust, Cookie-type, Chocolate, Ready Crust contains 1.8 times more Vitamin B1 than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Pie Crust, Cookie-type, Chocolate, Ready Crust have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K per 7 oz.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Pie Crust, Cookie-type, Graham Cracker, Ready Crust vs Pie Crust, Cookie-type, Chocolate, Ready Crust:

• Pie Crust, Cookie-type, Chocolate, Ready Crust contains 3.5 times more Copper, 1.7 times more Iron, 1.7 times more Magnesium, 1.4 times more Manganese, 1.7 times more Potassium and 1.7 times more Zinc than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Pie Crust, Cookie-type, Chocolate, Ready Crust have similar amounts of Calcium, Phosphorus, Selenium and Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Pie Crust, Cookie-type, Chocolate, Ready Crust contains 1.5 times more Sugars and 1.4 times more Fiber than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Pie Crust, Cookie-type, Chocolate, Ready Crust have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate and Protein per 7 oz.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.